I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

1. Above Your Bicep

You wrap above your bicep for movements that involve your bicep’s, triceps, forearms, and even chest and back can benefit from this.

While wrapping in this position it makes sense that it would benefit your arms but how does it help your chest and back?

There is no possible way that you can restrict blood flow to your chest and back because of the positions they are located in.

However wrapping your arm allows you to pre-fatigue your arms and as a result chest and back exercises that you perform are going to require more involvement from those muscles rather than your biceps or triceps.

In short your body might not always feel up to another heavy training day. Occlusion training can be a great way to get a good workout in and help you maintain muscle mass.

How To Do Blood Flow Restriction Training

As I mentioned earlier you only ever wrap yourself at the top of your biceps and the top of your thighs.

Elastic knee wraps, medical tourniquets and exercise band are good options to use for your wraps.

Here’s two videos explaining how to wrap your arms and legs

Blood flow restriction training works best when with isolation exercises. If you are going to do compound movements do them at the start of your workout and save the blood flow restricted exercises for the end.

Layne Norton recommends performing lifts at 20%-30% of your 1rm for 20-30 reps of the first set and then the next three sets at 10-15 reps. Have a 30 second rest between sets before going again.

You want to keep the cuffs on your limbs for the entire 4 sets and then release them at the end.

If you’re in pain before the exercise starts that’s a good sign that your wraps are too tight.

Also if you can’t complete the prescribed sets either the wraps are too tight or the weight is too heavy.

Conclusion

Blood flow restriction training has been getting a lot of hype lately.

While it isn’t better than regular strength training, it is a good supplement for it and can be beneficial when used in conjunction with your regular training.

This is more of an advanced training technique so if you are just starting out lifting it probably won’t give you any more benefits than your normal heavy training.

If you’re an advanced lifter, are injured, or don’t have access to heavier weights than this training technique could benefit you.

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